Little things that helped you lose weight
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Reading restaurant menus ahead of time to get an idea of what I am going to order so it fits my intake for the day! And not drinking alcohol.11
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Two words: Grocery. List.
If a food is not on the list, it doesn't go in the cart. That requires some meal planning, but it cut down on impulse buys that didn't fit well into my calorie goals.8 -
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Planning ahead and logging absolutely everything is the only way to go for me. I'm usually on maintenance and then I don't bother logging, but as soon as I need to drop some lbs when I've been a bit too easy-going, I'll go back at religious logging.
I also up my protein a little, cooked chicken breast pieces or my new favourite Skyr keeps me full for ages.2 -
Walking in place as been a boon in the "move more" side of the weight loss equation. I fill those multiple daily instances of short waits with steps. By the end of the day I have burnt several hundred extra calories.4
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Preparing some meals and/or side dishes on the weekend so when my job wipes me out I'm not tempted by takeout2
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Getting off the tube a couple of stops early to work more walking into my daily routine4
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I cook my protein and veggies on Saturday night/Sunday morning for the week ahead and I pack my breakfast and lunch for the work week about 7 at night so I can just grab and go. My protein is in small 2 oz. containers so I know what I'm grabbing. I eat a lot of green veggies and chicken or shrimp during the week. I weigh and log EVERYTHING, even 0 calories. Just so I can be accountable for everything that hits my lips1
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Weighing everything on a digital food scale. Logging everything I eat. Eating foods I like. Avoiding excess deprivation. Planning my meals and pre-logging. Being consistent every day. Working high calorie meals or days into my goals, rather than having "cheats."4
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1. Weigh food with digital scale. All food.
2. Identify areas I can cut calories without noticing too much so I can maximize how much I can eat. This lead to a gradual weaning off fancy coffee creamer and substituting unsweetened vanilla almond milk and drinking one cup instead of two. That saves 125-175 calories a day. Almond milk in my cereal or smoothie saves another 100-150--which adds up to a decent size snack a day.
3. Log even when I don't want to. I'm in maintenance now, so I will be relaxed if I go out with friends (which is only about twice a month anyway).
4. Plan my day around exercise and other activities, not food.
5. Stop feeling like food is a reward or that I should have fancy or super awesome dinners every night. Sometimes a bowl of soup is fine.
6. Find new indulgences--either non food (hot baths) or food that helps me reach my goals (Noosa yogurt, for ex--it's delicious, has protein, and doesn't tempt me to overeat like cookies do).7 -
Using the MFP nutrition goals (meal and macro) and planning my meals the day before. I also schedule my workouts at least a week in advance which forces me to look at my calendar and adjust if needed.
I also no longer build a "cheat" day in, If I decide to "treat" myself to that lava cake, I review that week's meal history and decide if I want to have it. Sometimes I do, sometimes not, but at least I'm pausing to make the decision.2 -
This quote: “The chief cause of failure and unhappiness is trading what we want most for what we want in the moment.” (Bertrand Russell.)
And also measuring food on a scale, not thinking of 5-6 days a week of workout as an "option" but as just something I do, avoiding trigger foods, lots of water, and brushing my teeth right after dinner.5 -
Thank you everyone for the tips! All great and so doable! Very insightful3
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andrea4736 wrote: »
Are you on the website, the Android app or the Apple app? They're all different.0 -
Avoiding a mid-morning snack. If I cave and start there, the whole day slides (regardless of snack type and other meals). I weigh and log everything, even if I've fallen off the wagon. I worst case estimate if I can't weigh or I'm having take away.1
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Fitness tracker and MFP. MFP alone was good for a while but my progress has improved 1000 fold since I got my garmin vivoactiv-hr.
Macro counting is what I have found to be most useful. Allows flexibility with what you eat while still providing enough of what you need to eat.1 -
andrea4736 wrote: »
@andrea4736 I'm using an Android device but for me, it's in the Nutrition section off the main menu. There are three headings : calories, nutrients and macros. Under the Calories section there is a date bar heading. I think it's defaulted to show just the current date but you can click on it and choose week. This will give you a weekly summary of calorie intake and the average per day. You can click on the graph itself and it will show you the totals for each day as well.
If I knew how to post and image from my phone I would put in some screen shots!
Hope you are able to find it - I love this feature!0 -
Food scale & dont drink my calories2
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Electroni Food scale and heart monitors. More accurate measuring helps.0
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Really it just came down to me being disciplined which lead to me being consistent which lead to me developing some pretty good and healthy habits.
Really, no hacks...it basically came down to do or do not...2
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